Drinking alcohol while dieting can be a problem. It is high in calories, stimulates the appetite and also slows down the metabolism. This does not mean, however, that you have to give it up completely when losing weight. Alcohol can be drunk from time to time, even while on a diet, but you need to do it properly so as not to prevent yourself from losing weight.
Alcohol=empty calories
Drinking alcohol definitely makes it difficult to reach your dream weight goal. First of all, be aware that alcohol is very high in calories. 1 gram of pure alcohol provides 7 kcal. For comparison, 1 g of carbohydrates and protein is 4 kcal, and fat is 9 kcal. A glass of beer is about 250 kcal, and a glass of vodka - 55 kcal. We rarely stop at just one, and 3 beers are sometimes even half the caloric limit of a woman on a slimming diet. Remember that alcohol is empty calories - apart from energy, it does not provide any nutritional value. Of course, red wine or beer has a positive effect on he alth when drunk in small amounts, but not because of the alcohol it contains, but because of accompanying substances such as polyphenols. When drinking alcohol, we provide ourselves with liquid calories, which makes it even more difficult to comply with the daily energy norm. Drinks, even if they are very caloric, do not signal the body to meet the demand for energy and satiety. After drinking 3 glasses of vodka, which have approx. 150 kcal, you will not feel satisfied, and after eating a slice of bread with a boiled egg and vegetables of similar calorific value, you will.
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Author: Time S.A
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Find out moreAlcohol stimulates the appetite
Anyone who drinks alcohol occasionally has certainly noticed an increase in appetite while drinking, especially for food that is expressive in taste - spicy, s alty and preferably greasy. A 1999 study of 52 men and women of normal weight and overweight showed thatconsuming a portion of alcohol 30 minutes before a meal increases the amount of food consumed in that meal. This relationship was not observed when the subjects were administered a carbohydrate, fatty or protein drink with the same calorific value as alcohol before eating. Any alcohol stimulates the appetite, but beer has the greatest influence on the need to eat. Hops, which are hemp plants, are responsible for this. For another reason, beer is the greatest threat to a slim figure. It has a very high glycemic index (110), even higher than pure glucose. Therefore, drinking beer results in rapid changes in blood sugar levels and insulin bursts, and the large amount of insulin circulating in the bloodstream promotes the deposition of adipose tissue.
Drinking alcohol may be disturbing during a diet for one more reason - it promotes the loss of self-control. Temptations that we easily deal with on a daily basis can become much more problematic in the company of friends, after drinking a few glasses of wine or a glass of vodka. Therefore, if you are dieting, choose places where you will not be able to reach for calorie snacks when you go out with friends, and prepare diet versions for meetings at home.
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| Type of alcohol | Unit of measure | Calorific value |
| Light beer | Beer mug 500 ml | 245 kcal |
| Dark beer | Beer mug 500 ml | 340 kcal |
| Vodka | A glass of 25 ml | 55 kcal |
| Gin | A glass of 25 ml | 46 kcal |
| Whiskey | Portion 50 g | 110 kcal |
| Dry white wine | 150 ml glass | 99 kcal |
| Semi-sweet white wine | 150 ml glass | 123 kcal |
| Dry red wine | 150 ml glass | 102 kcal |
| Red semi-sweet wine | 150 ml glass | 144 kcal |
How many calories a day should you eat?
Effect of alcohol on metabolism
Drinking alcohol is not without consequences for our body. As a result of its digestion, a toxic substance is formed - acetaldehyde, which the liver has to deal with. Alcohol causes increased diuresis, and minerals are removed from the body along with the water. Keep this in mind when drinking alcohol and stay hydrated regularly.
The biggest problem of people who are slimming and taking care of their figure is the impactalcohol for metabolism. Due to the fact that the body cannot store energy from alcohol in any form, it is first and foremost concerned with metabolizing alcohol when drinking. The use of energy from food slows down dramatically and the likelihood of calories from meals being stored as fat is increased. Alcohol becomes the first source of energy to be consumed. First of all, the oxidation of fat from food slows down. Slower fat metabolism may persist for up to 24 hours after alcohol consumption. In the case of carbohydrates and proteins, the effect of slowing down combustion is much smaller.
People who are slimming often combine diet with training. Among them, there is an opinion that drinking alcohol causes muscle loss. It turns out that drinking moderate amounts of alcohol after training does not negatively affect its effects. It does not aggravate the microtrauma of muscles, nor does it reduce strength. Certainly, however, you should not drink alcohol before training. It can result in injuries due to a decrease in concentration and coordination. It also reduces efficiency, endurance and speed.
How to drink alcohol so as not to ruin the weight loss effects?
Alcohol in larger amounts has a negative effect on the body, and if drunk unskillfully, it can effectively prevent you from achieving your dream figure. Does this mean that alcohol is absolutely impossible to reach while losing weight? Of course not. Alcohol can be drunk properly and with care. By following the tips below, you should have no problem losing weight.
1. Choose wine
If you feel like drinking alcohol, it is best to reach for dry wine. It is the least caloric of all alcohols, and also provides valuable antioxidants that have a positive effect on the heart.
2. Don't eat snacks while drinking
After drinking alcohol, the metabolism "switches over" to its burning, and energy from food is stored in the form of adipose tissue. If you want to minimize the risk of weight gain after the party, don't snack while drinking. It is best to eat a solid, wholesome meal before drinking alcohol. You will protect yourself from drinking on an empty stomach and it will be easier for you to control your appetite for snacks.
3. If you are on a strict diet, correct your calories
If you are following a strict caloric limit diet, include alcohol in it. I do not encourage you to eat, for example, 700 kcal during the day when you plan to drink a lot, but make sure that your meals are slightly smaller than normal. After drinkingA few days of diet without any deviations will also work well.
4. Give up sweet drinks
When you decide to drink vodka, give up drinking it with sweet drinks, and in particular, do not choose colorful and sweet drinks. Each glass of cola gives an extra 100 kcal, cosmopolitan drink - 147 kcal, pinacolada - 180 kcal, and mojitos - 190 kcal. When on a diet, it is best to drink vodka with water and a lot of squeezed lemon.
5. Stay hydrated
When drinking alcohol, it is very important to replenish your fluid intake as alcohol has a dehydrating effect on the body. It is due to dehydration and deficiency of minerals the next day after drinking alcohol that we feel unwell, suffer from headaches and dry mouth. The body's response to dehydration is to "compensate for losses" and to retain fluids in the intercellular spaces. Hence the feeling of swelling and a higher weight reading. To avoid this, drink water between alcohol, preferably a glass for each drunk beer and a glass of wine.
6. Reach for alcohol in moderation
Drinking alcohol according to the above rules for company and pleasure every 2-3 weeks will not destroy the effects of weight loss. However, you should drink skillfully and don't overdo it.